Call: Ben: 626 224-8717 or Marc: 626 733-2799

09/25/2014

Main – WOD

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CFG warm up (No Measure)

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Handstand Push-ups (12 minute Handstand Push Up Volume/Skill Work)

Metcon (Time)

3 Rounds for time of
5 Hang Power Snatch (95/65)
15 Goblet Squats (53/35)
500m Row

Rx+
3 Rounds for time of
5 Hang Power Snatch (115/75)
15 Goblet Squats (70/53)
500m Row

Mobility

Banded Overhead with External Rotation/ Posterior Chain Floss

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